Minofu stabilizers: Zochita pawiri, dzuwa ndi ndemanga

Tsiku lililonse munthu amapanga zambiri za magulu osiyana. Ndipo pamene msana anakhalabe mu malo olondola. Kodi amateteza izo kuchokera kuvulala zosiyanasiyana? nchito imeneyi amagwira ntchito stabilizers minofu. Mwatsoka, anthu ambiri sachita otukuka. Kodi n'zotheka kuwaphunzitsa? Ndipo bwanji?

Kodi stabilizers?

Mu thupi secrete awiri minofu magulu: injini ndi stabilizers. Woyamba ndi amene sayenda mbali munthu wa thupi.

Stabilizers - gulu la kuti azitha kugwira thupi ndi malo ena (iwo kutenga mbali mu gululo) ndi kuteteza motsutsana mitundu yosiyanasiyana ya kuwonongeka.

gulu Izi zikuphatikizapo:

• minofu m'mimba (yopingasa, molunjika mzere);
• gluteal (yaing'ono, sing'anga);
• adductors;
• podkostnaya;
• minofu ntchafu (kumbuyo padziko);
• rostral-mapewa.

Minofu stabilizers ndi mokwanira zigawo zakuya za thupi. Iwo yodziwika ndi kukula yaing'ono. Komabe, kufunika si yafupika ndi ichi. Anthu ntchito zimene iwo amachita ndi wofunika kwambiri, makamaka kwa othamanga amene osadzuka ngakhale kukayikira kufunika maphunziro awo.

Kodi ndifunika kukhala nawo?

Kumene, woyamba pali funso zachilendo: "Kodi maphunziro a minofu stabilizers?"

Ngati ife kulankhula za masewera, nsalu awa ntchito zambiri zofunika. Mwachitsanzo:

1. Masewerera a Ski zamoto kusunga bwino mchikakamizo cha zosiyanasiyana zinthu, imagwilitsila stabilizers.
2. Minofu imeneyi kuthandiza pa maphunziro kulemera kukweza chofunika kwambiri. Pamene benchi ataima, ziribe kanthu momwe anayamba triceps, mapewa katundu imagwera makamaka pa nsalu tinsalu amene amathandiza nyumba.

N'kofunika ndi minofu imeneyi tsiku ndi tsiku:

1. Kuyenda, kukwera masitepe amafuna yokonza mgwirizano. Kuti tichite zimenezi, basi ayenera kukonza mphamvu.
2. moyo wongokhala kumabweretsa kupweteka kwambiri kumbuyo kwake. ATHABUSWA kusapeza khomo lachiberekero anamva m'dera thoracic, zimapangitsa lokha anamva tinsalu. Madokotala amanena kuti ululu ngati malinga ndi underdevelopment wa stabilizers, amene sangathe kusunga msana bwino.
3. anthu ambiri amalota za wokongola akulu mpumulo. Makamaka nkhani ya akazi amatenga. Kupereka mpumulo thupi, si utha m'minofu zikundiyendera. Iwo siyenera zolingalira za aumbike minofu stabilizers. Choncho ndikofunikira kusamalira maphunziro kwa iwo.

Ndipo tsopano Zochita yabwino kwambiri kuti amakulolani kulimbikitsa magulu awa minofu.

Chitani "thabwa"

Tengani udindo ngati mwakonzeka kuti wrung kuchokera pansi. Mikono akhale molunjika. Musati sag kumbuyo. Mmalo awa, muyenera kudikira mphindi zochepa. Muyenera kumva minofu yomangika mwake. Izi Mzere woyambira. Ndi sitima zazikulu minofu ya stabilizers msana.

Zochita zochokera "mipiringidzo" m'ndime yachiwiri zovuta monga kukonza wothamanga:

• anamangirira motsindika elbows ya;
• motsindika elbows ndi kukweza mwendo umodzi;
• mbali kuima;
• kudalira mkono umodzi / mwendo.

Ovuta "kufinya"

Kuchita chilichonse zolimbitsa zosiyanasiyana yofanana:

1. Staging manja. Pa Kankhani akuluakulu akhoza kufalitsa anapatula miyendo chapamwamba. Osati sakhala ogwira adzakhala kupopa kwa minofu, ngati manja anu aikidwa pafupi ( "chiwala").
2. Staging mapazi. Kuchita chilichonse thupi miyendo m'munsi kufalitsa lonse pa pedestal ndi. Tsopano ntchito chiphunzitso yopapatiza wa miyendo. Kutsamira miyendo m'munsi pa benchi. Yesani Kankhani akuluakulu pa Nyamulani mwendo umodzi.
3. Wosakhazikika thandizo. Zochita izi akulimbikitsidwa akatswiri. Mukhoza kudalira manja kapena mapazi chingwe.

Muli kumverera ngati ntchito minofu osiyana stabilizers: kumbuyo, pamimba, ntchafu.

Chitani "kutchire kukakumba ndikafuna kudzithandiza"

Kwa magulu monga pali yofanana osiyana:

1. "Mfuti". Kuchita anyonyomala pa mwendo umodzi. Powonjezera zotheka kuika osachiritsika chachiwiri pa maziko khola kapena kusokonekera. Gwiritsani TRX-kuzungulira kapena analogs awo.
2. Ochiritsira anyonyomala. N'zachidziwikire imagwiridwa ndi miyendo iwiri. Komabe, ntchito yopapatiza kapena kusokonekera thandizo. Mukhoza squat pa bosu (Chigawo).

Ovuta "gluteal mlatho"

Ichi ndi aakulu amachita zimene mantha minofu ya msana stabilizers, matako, pamimba.

M'munsi zosinthika ikuchitika choncho. Bodza pa nsana wanu. Manja - kanjedza pansi pamodzi thupi. Miyendo ndichotse pa maondo, mapazi mbamuikha pansi. Kuikira mutu wake ndi mapewa, kukweza mafupa a chiuno chanu. Gwirani udindo uwu kwa mphindi zochepa.

MwaukadauloZida othamanga akhoza kusokoneza ntchito yonseyi:

• kudalira mwendo umodzi wokha;
• Gwiritsani kukwezedwa (benchi, wosakhazikika thandizo) kwa miyendo m'munsi.

Chitani "Mahi mapazi"

Kuchita chotero Bodza zovuta kumbali yanu, kupumula pa mkono wake. Kwezani mwendo. Mukhoza kupanga masewera olimbitsa thupi ndi mwachindunji kapena wopindidwa nthambi.

Mudzamva mmene yomangika minofu ya ntchafu.

Chitani "instep"

Kuyambira malo - ataima pa miyendo inayi. Apuma pa mawondo ndi elbows. Tsatirani kuwuka kwa phazi limodzi. Kenako abwereza mapeto ena.

Mahi mapazi kuchita onse yeniyeni mu malo wopindidwa.

Chitani "wilibala"

Uku kumaphatikizapo kuyenda yekha pa manja (miyendo ayenera kuthandiza wothandizira). Pankhaniyi, muyenera kusuntha iwo mmbuyo ndi mtsogolo. Kusokoneza ntchito yogwiritsa amenewa, wothandizira wothamanga akhoza kukhala mwendo umodzi wokha. Izi complicates kwambiri kuthekera motsatira thupi malo ankafuna. Koma pa katundu pa minofu ya stabilizers ndi chabe m'patali.

Iwo anaona kuti ntchito yonseyi "wilibala" nthawi zonse kumabweretsa maziko maganizo cha wochita mpikisano. Komanso, zovuta angathe kukhala nthawi kuti aipereke monga Baton ndi.

Zovuta, imaphunzitsa minofu ya stabilizers kumbuyo

kulimbikitsa corset Zochita anachita pansi, atagona pa mimba yake.

Zovuta zikuphatikizapo:

1. Alternately, (zonse) akuswa kuchoka pamwamba pa mutu pansi ndi miyendo ndi bere. Chitani anachita mwamsanga pamalo chapamwamba. Pamenepo monga kuletsa yaing'ono izo pamwamba.
2. Off pansi mkono ndipo anasiya mwendo. Onetsetsani nthawi yochulukirapo. Ndiye kutsikira pansi. Bwerezani mkono kumanzere ndi mwendo.
3. Kunama pansi kutsanzira njira kusambira.

The bwino maphunziro, kukulitsa mnofu stabilizer

Pamwamba inali kuperekedwa kuipidwa, umene zida ntchito masewera safunikira. Komabe, akatswiri ena anayamba simulators zimene zingathe kusintha Zochita, kwa minofu ya stabilizers.

The mtima kwambiri:

1. Bosu. Ichi ndi wapadera pulogalamu yoyeseza Chigawo. Ilinso ndi zotanuka "mzikiti". Zochita zimagwiridwa pa izo mu malo a pansi, kugona pansi, adayimilira (chimodzi / mapazi awiri). nsanja iyi ndi osakhazikika ndithu. Kuti tikhalebe olimba pamene pa m'pofunika khama pafupifupi onse minofu makungwa minofu.
2. Fitball. Ndi chowonjezera otchuka pa masewera. Ndi chachikulu bouncy mpira. N'zotheka kukhala ukagone kapena kudalira izo. Komabe, iye adzapitiriza utachotsedwa. pulogalamu yoyeseza Izi ntchito kukankhira (adzakhala kuthandiza mapazi), kupeta atolankhani.
3. Medbol. Nawonso amatchedwa mpira zachipatala. Makulidwe medbola kwambiri zochepa feetball. Izo akufanana ndi mpira. Koma kumasiyana appreciable kulemera - 1 makilogalamu mpaka 27. Ntchito medbol kuviika, amazipotokola kusindikizidwa.
4. TRX kuzungulira. Mwangwiro wothandizila kumalimbitsa minofu stabilizers. pulogalamu yoyeseza Izi zosunthika akufotokozera kupirira, mphamvu bwino mgwirizano, muyezo ndi mitundu bwino. Ntchito pulogalamu yoyeseza, mukhoza kusokoneza zosiyanasiyana zokambirana.

Reviews a anthu

Mukhale stabilizers minofu akhoza kukhala pa msinkhu uliwonse. kuphunzitsidwa lidzayenere ana, iwo adzakhala thandizo lalikulu kwa anthu akuluakulu, adzabweretsa phindu kwambiri kwa okalamba. Anthu amanena kuti chitukuko cha ofunika minofu akhoza kwambiri kulimbikitsa corset kumbuyo. Ndipo uyu, nayenso amamasula anthu ku ululu opweteka kumbuyo.

Komabe, ngakhale ndi phindu zoonekeratu, kachitidwe aka ndi contraindications ena. Choncho, anthu amene ali ndi mavuto ndi mfundo kapena msana, pamafunika kukaonana ndi dokotala wodziwa ntchito.